FOR TIME 30:00 CAP
800m Sandbag Run
400m Farmer Carry 70/53’s
200m Sled Push
100m OH Plate Carry 45/25#
50m Handstand Walk or sub 100m Bear Crawl
Any Order
FOR TIME 30:00 CAP
800m Sandbag Run
400m Farmer Carry 70/53’s
200m Sled Push
100m OH Plate Carry 45/25#
50m Handstand Walk or sub 100m Bear Crawl
Any Order
Build to moderate weight and do 5 sets at same weight
15:00 AMRAP
25 Air Squats
15 sit ups
10 Pullups
RX+ 5 Strict Pullups
2 Snatch High Pull
2 Power Snatch
1 OHS
@70-75% of 1 RM snatch
AMRAP 4:00 x 4 Rounds
12 KBS 1.5/1.0#
24 DU’s
12 Sit ups
8 Push ups
Rest 1:00 between rounds
Pickup where you left off from each round
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65#
T2B
Burpees
RX+ 115/75#
Buy in 800m run then,
10 RFT
7 Ring Rows
7 Wall Balls 20/14#
7 Box Jumps 24/20″
RX+ Supinated Ring Rows w/feet on box, 30/20# wall ball
3 sets
:30 sec handstand hold
:30 rest
1:00 Plank
1:00 rest
4 Rounds for Time
200m Run
1 Round of DT 155/105#
DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
4-4-4-4-4 build in weight
3 sec descent, 1 sec pause at bottom, 1 second ascent, 1 sec pause at top
Bar on the legs the entire time
AMRAP 8:00
12 Cal Row
8 Power Cleans 115/75#
Rest 2:00
AMRAP 8:00
4 Front Squats 135/95#
8 Pull ups
Rest 2:00
Then, 8:00 to build to 1RM Clean or max distance row
Put last 8:00 in the notes
Bottoms Up KB Strict Press
4 x 10
Same weight, 2 sets of 10 on each arm
AMRAP 20:00
400m Run
10 Push ups
20 Walking lunges
30 DU’s
Run=1 rep
